Appendix D:
Information on Nutrition and Stress

The following is general information on the nutritional needs of adults.
You should check with your doctor or health care professional to tailor
these daily requirements to your specific needs. (Source: American
Dairy Council, 1990.)

Ask your health care professional if you have any questions or side
effects as your diet changes from what the cult fed you. If trying to
change your eating or exercise patterns causes you to get disoriented or
start floating, you can:

SStop and give yourself more time to heal.

STalk about what you are experiencing with someone you trust.
Don't isolate yourself.

It takes time and consistent effort to change. Give yourself time and be
gentle with yourself.

STry to get regular exercise every day. Brisk walking and stair
climbing count, so try to work them into your daily routine
whenever you can. For heart fitness, add 20 minutes of aerobic
exercise (biking, swimming, etc.) at least three times a week.

SReward yourself with little treats for making changes in your diet
and sticking to them. Treats may include new clothes, books,
magazines, movies, sports equipment, or simply time off for
something you usually don't get to do.

Minimizing the Effects of Stress

Common signs of stress and anxiety are nervousness, trembling,
dizziness, pounding heart, inability to concentrate, inability to slow down
or relax, abnormal eating habits, and troubled breathing. (Source: 1969
Parlay International and US Dept. of Health and Human Services.)

There are many ways to keep the negative effects of different stresses to
a minimum, including:

STake time for yourself to relax each day. Perhaps, go away for the
weekend or take some time off.

SGet enough sleep and eat a healthy diet.

STalk out worries with a trusted friend.

SExercise regularly after getting your doctor's okay (if necessary).

SLearn to "let go" of things which are outside
of your control.
Learn to adapt to changes.